Tonight,
Fall asleep in mere minutes,
Cocooned by a warm cozy cabin on a snowy winter's night.
Beneath a moonlit sky,
Surrounded by a still,
Wintry lake,
You will discover a serene retreat from the outside world,
A place that will offer you the deep rest that you seek.
My name is Jason Stevenson,
And it's a pleasure to guide you on this journey tonight.
Before we begin,
Take a moment to prepare your sleep space.
Quietly draw the curtains,
Set a morning alarm if needed,
And allow your body to settle into your bed,
Head melting into the pillow beneath you.
Take a long,
Slow breath in,
Releasing with a sigh,
Another long,
Steady inhale,
Releasing the day as you exhale.
And as that slow breath leaves your body,
Start to imagine that from the cosmos above,
A radiant orb of golden light descends towards the crown of your head.
And continue to breathe naturally as you visualize this glowing,
Golden presence,
Slowly floating towards you,
Casting peace and warmth throughout the atmosphere as it travels.
And then visualize this radiant orb coming into contact with the top of your head,
And as it does,
It sends a vibration of relaxation through your entire headspace,
And melting any tension in your forehead and around your eyes,
Soothing your cheeks,
Your nose,
Your ears,
Your ears,
Relaxing any tension in your jaw,
And guiding your tongue just to drop away from the roof of your mouth.
See that this orb fills your entire headspace,
From front to back,
From back to back,
From side to side,
With a calming golden light.
And as it fills your head and your thinking mind,
Any attachments to the day dissipate,
And any worries about the future allow them to melt away.
And within the glowing space that's left behind,
You anchor yourself in this present moment.
And take two more slow,
Deep breaths into this golden light that illuminates your entire headspace.
Now observe as this cosmic presence descends through your body,
Very slowly,
Inch by inch.
It travels like liquid honey through your neck,
Into your shoulders,
Dissolving any weight you've been carrying there.
Invite your shoulders to soften completely.
There is nothing they need to do to hold on to in this moment.
And then,
Breath by breath,
This golden honey inches its way down your arms,
Relaxing any tension in your upper arms.
Gently soothing your elbows,
Before slowly moving through your lower arms,
Guiding your arms to relax completely,
And to surrender the day behind you.
And vision this golden light moving through your wrists,
Into your hands,
And dissolving any residual tension in your hands or your fingers.
See that both of your arms are immersed in this celestial golden light,
Releasing anything they've been holding on to,
Letting go into the surface beneath you.
Continue to breathe slowly and steadily,
As your awareness travels from your hands to your heart,
And visualizing this honeyed light finding a home within your chest.
As this warm,
Nurturing presence fills your heart,
It soothes your emotional body,
Awakening self-care and self-kindness.
Quietly,
As your attention rests within your glowing heart,
Repeat the words,
I honor my need for rest and relaxation.
I grant my body the loving attention it deserves.
I am ready to surrender,
In body,
In heart,
And in mind.
On your next inhale,
Envision your heart space filling with more of this loving golden light,
Exhaling to surrender.
And on your next full breath in,
Imagine that this light expands,
Filling your ribcage,
Soothing your upper back,
Your whole chest,
And the depths of your lungs.
Your entire upper torso is nurtured by this radiant golden light.
Allow any tension,
Discomfort,
Or tightness to melt within its luminosity,
And then watch again as it travels,
Slow and smooth like honey,
Along the length of your spine,
Filling your belly,
Your pelvis,
And all the cells and organs in and around these spaces.
Take a few slow and steady breaths,
As you imagine your entire lower torso filling with this glistening golden light.
And remember that its presence is calming and compassionate,
Soothing these parts of your body on a deep and intense level.
On your next inhale,
Imagine your heart space filling with more of this loving golden light,
Releasing any residual tension from your chest,
Your back,
Or your belly,
From your entire mid-body,
Surrendering what does not serve you to the earth below.
And then envision this golden presence moving towards your hips,
Dissolving any tension or tightness that may be held there,
Before flowing gently into your thighs,
Inviting your upper legs to relax completely,
And inch by inch,
This light travels down through your knees,
Blessing your knees with warmth and care,
Before flowing through every square inch of your lower legs,
Where any and all tension in your calves is released.
And then observe as this golden light slowly passes through your ankles and into your feet,
Where any remaining tension simply melts away,
And seeping down into the earth that holds you.
Give your legs permission to relax completely,
There is nowhere they need to carry you tonight.
Now hold your entire glowing body within the loving lens of your awareness,
And see that golden light fills every cell of your body,
Extending beyond your outer limits like a shimmering celestial aura,
It's as if you are held within a cloud of golden dust,
Serene,
Divine and luminous.
Now take a few more slow and steady breaths,
As you bathe within this luminous golden cloud,
And so is your mind,
As you surrender to the love,
Brilliance and serenity of this cosmic golden light.
Allow the light in and around your body to dissipate,
Though its serene vibration remains,
And as it dissolves,
Awaken your inner eye to see that a long wooden jetty floating atop a peaceful winter's lake extends before you.
The lake is surrounded by snow kissed evergreens and a deep blue night sky,
Overhead.
A silver crescent moon is suspended high in the cosmos,
And all around it are twinkling stars and beaming constellations.
The air is crisp,
Infused with the scent of pine and cedar,
And despite the cool atmosphere that surrounds you,
You are warm and cozy in thick knitted clothing and comfortable winter boots.
So take a few more deep breaths to arrive in this mystical inner landscape,
And on your next exhale,
Envision the way your breath becomes visible,
A soft white cloud forming in the crisp air.
Notice how gently each exhalation floats through the night sky,
Lingering for a moment,
Before naturally dissipating into the sky's spaciousness.
Now return your attention to the wooden jetty,
Feeling its steady support beneath your feet.
In just a moment,
I will count you along it,
Guiding you to a serene retreat space that is all your own.
A place where you can surrender into the coming night.
So one,
Beginning to walk or glide slowly and mindfully,
Noticing the shimmering dust of white snow beneath your boots.
Two,
Becoming aware of wooden handrails on both sides of the jetty,
Supporting your journey along it if needed.
Three,
Softening your belly as you breathe,
As your crown extends towards the crescent moon above.
Four,
Gazing out across the tranquil wintry lake,
Feeling the way it calms and soothes your spirit.
Five,
You continue along the jetty,
A sense of awe,
Wonder,
And trust growing with each step.
Six,
Becoming aware of tiny snowflakes that dance through the still air,
Adding magic and beauty to the landscape.
And seven,
As you gaze down the jetty,
You become aware of a quiet,
Glowing cabin just up ahead,
A serene retreat in the center of this winter wonderland.
Eight,
Relaxing your shoulders,
Your joints,
Your jaw,
And your hands.
And nine,
You move closer and closer to the cozy cabin up ahead.
And finally,
Ten,
You arrive at its front door,
Admiring this warm,
Cozy haven,
Floating gracefully atop the peaceful evening lake.
The wooden cabin rests on a sturdy,
Snow-dusted platform.
Feel the support of the strong wooden boards beneath your feet,
And then admire the soft,
Golden light that seeps through the glass windows,
Casting a soft glow across the serene surroundings.
This wooden cabin is your very own retreat space.
You are safe and supported here,
And you can imagine that the starry night sky acts as a protective orb,
Holding you with utmost care,
Without condition.
Now take one more full,
Deep breath into the crisp winter air.
And as you exhale,
Make your way into the cabin,
Taking off your boots just inside the front door.
As you enter the cabin,
You instantly feel its warmth meet your skin.
Any snowflakes that landed upon your cheeks as you moved along the jetty melt away now,
Evaporating into the comfort of the cabin.
Now you expand your inner eye to envision the cabin's front lounge,
A warm wooden floor delights your feet,
And slow-burning flames in the cabin's fireplace soothe your soul.
Paintings of snow-covered landscapes adorn the walls,
And a woven rug in earthy tones lies across the center of the wooden floor.
A subtle scent of pine and cedar fills the space,
A reminder of the forest outside.
You also become aware of a plush,
Comfortable couch off to one side of the room,
And across it,
There is a vintage television,
Adding a touch of nostalgia to the room.
It sits on a low cabinet,
Filled with tapes of classic films and holiday movies.
You kneel down in front of the film collection,
Scanning for something that might capture your interest for tonight.
That is when you discover a tape that reads,
Sweet Serenity,
A meditation for deep rest.
The tape describes exactly what your mind and body are yearning for tonight,
And so,
You slide the tape out of its worn case,
And gently insert it into the tape player.
You turn on the TV and press play,
As you nestle into the cozy couch.
With its deep cushions and knitted blankets,
And as the tape begins to play,
A soft,
Soothing voice fills the room.
Give yourself permission to surrender,
The voice says,
And so you lean back and allow your body to give way to the couch behind and below you.
Your host continues,
Allow your neck and shoulders to release the weight of the world,
Leave your baggage at the door.
Feel all tension beginning to melt from your neck,
Your shoulders,
And your arms,
Each exhale helping to dispel anything you've been carrying that no longer serves you.
Soften through your chest,
Your back,
And your belly,
And all the way down your legs to the very soles of your feet.
And as your physical body relaxes,
So does your mind,
Your jaw softens,
Your forehead melts,
And every other area of your body gives way to this moment,
And to this breath.
You are relaxing deeper and deeper with the support of this guided meditation that plays from the television.
The flickering light it emits adds to the nostalgic,
Peaceful atmosphere of the room,
And the warm glow that radiates from the fireplace adds to the serene,
Golden warmth.
You return your attention to the voice for a few more moments,
And he speaks.
With each inhale,
Remind yourself that you are cared for,
And with each exhale,
Remind yourself to let go of anything holding you back.
And as you gently let go,
Remind yourself that you are here in this moment,
And that this moment is enough.
You feel deeply soothed by the meditation,
So soothed that you feel yourself inching closer to sleep.
And so,
You gently rise from your place on the couch,
Eager to find a bedroom where you can fully release into a night of deep sleep.
From the lounge where you stand,
There is a small corridor.
At the end of the corridor is the cabin's bedroom.
So,
Follow my guidance as I lead you there,
To a safe and secure space where you can prepare for deep rest.
So,
One,
Feeling the warmth of the wooden flooring beneath your feet,
Wiggling your toes to feel its support.
Two,
Softening your belly,
Relaxing your shoulders.
Three,
Taking a long,
Slow breath in,
And four,
A steady,
Slow breath out.
Five,
Releasing any residual stress with each step you take.
Six,
Knowing that you are safe and supported here within your personal retreat space.
Seven,
Giving yourself full permission to relax.
As eight,
You move closer to the bedroom at the end of the hall,
Nine,
You are growing more tired with every step and every breath that you take.
And finally,
Ten,
You arrive at the cabin's main bedroom,
And you let yourself in.
The door creaks gently open,
Revealing a serene sanctuary of comfort and rest.
There is a large window,
With a clear view of the lake outside,
And the crescent moon that softly illuminates the night.
And as for the room itself,
Its centerpiece is a large,
Inviting bed,
Draped in a thick,
Luxurious quilt,
And layered with lush,
Fluffy pillows.
The whole room,
From the walls,
To the quilt,
To the cushions,
Echo the colors of the deep forest.
The greens,
Soft browns,
Dark blues,
And rich berry tones.
The depth and warmth of these colors helps to ground your mind and body,
Creating a warm and safe sanctuary within which you can rest completely.
But now,
You are fully prepared to release the day behind you.
And so you prepare yourself for sleep,
And tuck yourself in,
Wrapping your body in soft sheets.
And as you slip into the bed,
You pull the heavy quilt up over your body.
Its weight helps to ground your energy,
Quieting your mind,
And comforting your body.
And as you lean back,
You allow your head to melt into one of the bed's many plush pillows.
And here,
You take a long,
Deep breath in,
And exhale with a long,
Deep sigh.
With each breath out,
You give yourself full permission to let go,
Just a little bit more.
Any tension melting away into the bed beneath you.
Here in this moment,
In this warm,
Winter's cabin surrounded by a snow-dusted landscape,
You have everything you need.
There is no one you need to prove yourself to be.
There is nothing you need to fix,
Control,
Decide,
Or accomplish.
Any and all actions can wait for daylight hours.
But now,
What you're invited to do,
Is simply rest.
So take a moment to simply observe how good it feels to rest.
To lay down any residual physical or mental tension you've been holding onto.
And as you release,
Notice the support of the bed,
The cushions,
And the warm air that meets your skin.
Notice how good it feels to be held by your environment,
And how soothing it is to be nurtured by this inner retreat space.
You silently express a word of gratitude for the peace and quietude of this moment.
Thank your inner and outer worlds for supporting you.
Take a long,
Slow breath in,
And again release with a sigh as you breathe out.
You can still hear the distant hum of the television,
And warm golden light from the fireplace seeps into the room you now rest in.
But now,
You guide your attention towards that majestic view of the lake.
Winter has just arrived,
So the water has not yet frozen.
A soft breeze moves through the sky,
Casting slow ripples across the lake's serene surface.
Allow these gentle ripples to guide your breathing,
Letting each full cycle be slow,
Steady,
And soothing.
With each inhale,
Know that your body is being nourished.
Fresh oxygen is flowing into all of your cells and muscles,
Helping your body to heal and replenish.
And with each exhale,
Know that your body is letting go.
Air that no longer serves you is being released,
And any tension in your mind or your muscles gently dissipates upon every outward breath.
The silhouette of tall evergreens evokes a deep silence within you.
The thin blanket of snow that graces these trees sparkles like tiny diamonds beneath the moonlight.
As you revel at the wintry landscape beyond the window panes,
Your mind quiets.
You allow yourself to be fully embraced by the enchanted world around you.
Now take one more look around this room,
And at the winter wonderland.
Outside,
Savor for a few more breaths any aspects of this visual space that feel most grounding and restorative for you.
And when you're ready,
Gently allow your eyes to close,
Knowing that the cabin still holds and supports you.
Through your closed eyelids,
You can feel the soft light of the crescent moon blanketing your body.
It shimmers gently,
Casting a serene glow through your mind space.
It quietens any residual inner chatter.
And then,
Invite this shimmering silver light to flow throughout your whole body,
From the top of your head to the tips of your toes,
Relaxing every square inch of your being.
Your jaw relaxes.
Feel your shoulders soften.
And your hands and your belly let go completely,
Surrendering to the sleep that's right around the corner.
Your whole body relaxes beneath the shimmering silver moonlight.
Take three full,
Deep breaths into its radiant presence,
Melting with a soft sigh upon each exhale.
And after your third deep breath,
Your attention shifts away from the moonlight and towards your sense of sound.
And as your inner world becomes quieter and quieter,
You once again hear the guided meditation that emanates from the television.
As you drift off to sleep,
The host speaks.
Your body is now heavy and relaxed,
Making a full surrender into the bed beneath you.
It's as if you float on a soft,
Supportive cloud nurtured from head to toe by pillows,
Blankets and moonlight.
Your breath flows slowly and steadily,
Nurturing your body,
Your heart and your mind with each and every cycle.
Inhale love and nurturance from the world around you.
And exhale to release any remnants of tension or worry.
There is nothing left to do but sleep.
Lean deeper into this sweet moment of serenity and stillness,
Knowing that you are safe and supported.
The outside world can fade away as you give way to the sanctuary within and to the sweetest sanctuary of sleep.
And until next time,
Good night,
My friend,
Good night.
